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![If you want to become a faster, stronger runner, do this!
Here’s 5 exercises you can do with a set of dumbbells
1️⃣ Single Leg Glute Bridge x 15
2️⃣ Single Leg RDL x 10
3️⃣ Lunge and Rotate x 10
4️⃣ Depth Jump x 8
5️⃣ Plyo Lunge x 20s
✅Complete 3 rounds
Let’s go!]()
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2025-09-21 18:40:44
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![Build a strong upper body, in just 30 minutes. Lift as heavy as you can for each exercise - taking you close to failure for the rep range
10 x Shoulder Press
10 x Bent over row
10 x Eccentric Push-up
10 x Upright Row
10 x Drag Curls
✅ 4 sets with 1 min rest
✅ 30s rest between exercises]()
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2025-09-19 17:59:32
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Build a strong upper ..
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![This is the workout you need, to build strength from home! 💪
1️⃣ Bent Over Row x 10
2️⃣ Eccentric Push-Up x 6-12
3️⃣ Deadlift x 10
4️⃣ Squat x 10
5️⃣ Drags x 10
✅ 3-4 sets with 1 min rest between
Work as heavy as you can for each exercise, taking it near to failure!
This is where you build strength and muscle! If you want more of these workouts, download my app the_pwer and let me get you strong!]()
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2025-09-17 17:32:00
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![“Running is boring” 🤔 Without doubt one of my most enjoyable half marathons to date.
Reminder - you can walk, jog, run. IT DOESN’T MATTER, you still get the medal!
I think we put off doing events like this because we think it has to be about the time, or a PB. Trust me, you can just go and enjoy it without the pressure!
What a weekend! Exactly what I needed and for a great charity ❤️
cphhalf realbuzzcom makeawishuk]()
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2025-09-15 17:38:32
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![COPENHAGEN HALF MARATHON ✅ What a wet, but fun race! The most fun I have had in any half marathon.
The goal was to pace Kester in his first half marathon to a 2 hour finish, and he did it! 2 Hours 18 seconds! He def had the sub 2 hours in there and he also filmed the run. Absolute legend and so proud! Send him a well done message in the comments ❤️
Thanks Copenhagen and realbuzzcom for the opportunity to run my second Super Half!
Can’t wait to share the race highlights and show you the course!
Now to rest up and get some training banked for Cardiff!
#fitness #runner #copenhagenhalfmarathon #halfmarathoner #running]()
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2025-09-14 19:14:01
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COPENHAGEN HALF M..
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![A 30 minute workout that builds full body strength!
Comment WORKOUT and I will DM you a breakdown of what to do!
Simple but effective!]()
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2025-09-12 16:41:20
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A 30 minute workout that ..
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![FULL BODY WORKOUT 💪 Build strength in just 30 minutes. Great one for busy runners too!
1️⃣ Side Step Squat x 30s
2️⃣ Plyo Lunge x 30s
3️⃣ RDL x 30s
4️⃣ Renegade Row x 30s
5️⃣ Z-Press x 30s
6️⃣ Hammer Curl x 30s
✅ Work heavy with 30s-60s rest between
✅ 4 sets with 1 min rest between each
Let’s go!
#fitness #30minuteworkout #fullbodyworkout #homeworkouts #athomefitness #fitnessjourney]()
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2025-09-11 17:59:05
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![Build strength in just 30 minutes!
This push day dumbbell workout hits your chest, shoulders, and triceps with science-backed exercises designed to build muscle💪
Perfect for home or gym, no machines needed.
1️⃣ Squats x 8
2️⃣ Chest Press x 8
3️⃣ Tricep Ext x 12
4️⃣ Shoulder Press x 8
5️⃣ Lateral Raises x 12
✅ 4 rounds
✅ Rest 30s between exercises
⠀
👉 SAVE and send to some who needs it]()
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2025-09-10 22:59:51
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![Here’s 5 exercises you can do with a set of dumbbells to make you a better runner
1️⃣ Single Leg Glute Bridge x 15
2️⃣ Single Leg RDL x 10
3️⃣ Lunge and Rotate x 10
4️⃣ Depth Jump x 8
5️⃣ Plyo Lunge x 20s
✅Complete 3 rounds
Let’s go!]()
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2025-09-10 22:57:39
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![If you want to build a strong core, using just your bodyweight… TRY THIS!
1️⃣ Commando Plank x 30s
2️⃣ Hollow Hold x 30s
3️⃣ Kick Sit x 30s
4️⃣ Leg Raise x 30s
5️⃣ Side Plank x 30s each side
✅ 3 sets as a circuit
Send this post to someone it might help!]()
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2025-09-10 22:54:54
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![If you’re a runner and you aren’t strength training! THIS IS FOR YOU!
These are 5 of my go-to exercises that can be done from the home or the gym! Lots of single leg work to improve strength and stability to make you faster and help prevent injury!
1️⃣ RDL x 8
2️⃣ Split Squat x 8
3️⃣ Step Down x 6
4️⃣ Copenhagen Plank x 20s
5️⃣ Calf raise (bent knee) x 20
✅ 3-4 sets
Hope this helps! Share it with a runner who wants to start strength training!]()
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2025-09-10 19:49:54
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![You’re working out but not getting results? 🤷🏻♂️ Here’s 5 things to change right now!
1️⃣ Your moving weights, not lifting them
Weight training builds muscle and strength, but only if you are working near to, or at failure. If you moving weights with low effort of struggle, you need to increase the weight and start lifting. If it feels easy, it isn’t driving change!
2️⃣ Your training schedule could better
You don’t need to workout 5x per week. I’m a huge fan of 3 x full body workouts for busy people, because it allows you to optimally hit each muscle group twice per week, without taking over your life. Train smarter, not harder!
3️⃣ Your diet isn’t right for your goals
“I am eating well” doesn’t mean “I am eating right” - an energy balance still exists even with “healthy” foods. If you want to lose body fat, you need to be in a calorie deficit. Do you truly know you are eating “right?” Track for 2 weeks and remove the guesswork.
4️⃣ Your weekends offset your weekdays
Think about your week like a see-saw. If you are consistent Monday to Friday but then have a blowout every weekend, the see-saw starts to shift. You need that see-saw to be tipping towards your goals - if it’s level you’re maintaining and if it tips the wrong way, you’re regressing.
5️⃣ Your sleep routine is non-existent
Sleep is really challenging - especially for parents and shift workers! That said, everyone can implement a sleep routine and aim to improve their sleep quality for the hours they do get. Shut your phone away an hour before bed, reduce bright lights and start your day with 5-10 minutes of daylight.
This 5 step system works if you commit to it! Comment CHANGE and let’s see how I can help you transform]()
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2025-09-09 16:53:16
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![If your body creaks louder than your floorboards, you need this 10 minute daily mobility and stretch 🧘
1️⃣ Lateral Squat x 40s
2️⃣ Thread the needle x 20s each side
3️⃣ Squat Extension x 40s
4️⃣ Hamstring Sweep x 20s each side
5️⃣ Pigeon Pose x 20s each side
✅ Rest 20s between
✅ Complete this 2x
Share this with someone who needs it!]()
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2025-09-08 19:54:32
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![How do we start running and fall in love with running? Here’s my top tips:
1️⃣ Walk / Run Programme
This should be your start point as you build fitness and confidence. Gradually increase the amount of time you run AND reduce the time you walk
2️⃣ Distance and Speed
Your goal should always be to run injury free, and the biggest cause of injury is over use. Don’t try and run as far as you can, or as fast as you can in your first run. Build mileage slowly.
2️⃣ Strength Exercises
Running is all about our bodies ability to cope with force. Try to incorporate some exercises such calf raises, wall sits, glute bridges, and planks into your week. Strength training improves our running economy - it makes us a better runner!
4️⃣ Don’t Compare
Focus on your own progress. Whilst it can be inspiring to see people running marathons before breakfast, it’s so important you build from your start level, not someone else’s
Shoutout to all my 1-1 run clients! I’ve got runners racing in Berlin, Richmond, across the US, and Copenhagen over the next 2 weeks. If you need my help, just comment RUN below and I will DM you
#running #runningmotivation #runningcommunity #ukrunchat #runners]()
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2025-09-07 17:23:08
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![Build a strong lower body in just 30 minutes!
A great workout that you can do from home or the gym with just a set of dumbbells
1️⃣ Dumbbell Squat x 10
2️⃣ Stiff leg deadlift x 10
3️⃣ Split Squat x 10
4️⃣ Step Up x 10
5️⃣ Elevated Bridge x 10
6️⃣ Skater x 30s
✅ 3 sets with 1 min rest between
✅ Rest 30s between exercises
Save it and let’s go!]()
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2025-09-05 17:29:23
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![A 30 minute workout using just a set of dumbbells! I love these workouts.
The sets and exercises give enough time for each muscle to recover before you hit again, whilst keeping intensity high to get a lot of work done in a short time!
It makes it a great workout for people short on time!
1️⃣ Row x 40s
2️⃣ Hang Clean x 40s
3️⃣ Push Up x to failure
4️⃣ Lunge x 40s
5️⃣ Climber x 40s
6️⃣ Jack Knife x 40s
✅ Rest 20s between exercises
✅ 1 min rest between sets
✅ 3-4 sets as a circuit
Hope you enjoy it! Let me know if you would like more of these!]()
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2025-09-02 19:04:14
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![Every effort today is an edge tomorrow
#BetterNeverStops]()
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2025-09-01 19:43:42
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Every effort today is an ..
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![This is how you build a strong core, in just 20 minutes 💪 Straight from a 20 min core workout on my app the_pwer
1️⃣ 30s x hollow hold
2️⃣ 30s x shoulder taps
3️⃣ 30s x side plank each side
4️⃣ 30s x hip raises
5️⃣ 30s x plank rotations
✅ 30s rest between exercises
✅ 3 sets with 1 min between
Let’s go!]()
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2025-08-31 19:30:51
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![If you need a morning routine you can actually follow?
Then try this 5 minute mobility flow
1️⃣ Start with a 1 minute of high cobra looking over each shoulder
2️⃣ Then 1 minute of WGS alternating each side
3️⃣ Your then going to do a pigeon stretch for 30s each side
4️⃣ Then hit a downward dog and cycle through the calf’s
5️⃣ And finish with a child pose reaching the arms over to each side
Enjoy! 5 mins to set you up for that day.]()
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2025-08-30 19:08:12
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If ..
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![The workout starts before you enter the gym. Lock in the mindset, then move the weight!
#BetterNeverStops]()
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2025-08-29 18:12:57
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The workout starts befor..
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![How to build a strong lower body in just 30 minutes
1️⃣ RDL x 10
2️⃣ Sumo Squat x 10
3️⃣ Split Squat x 10 each leg
4️⃣ Glute Bridge x 10 eaxh leg
5️⃣ Forward Lunge x 10
✅ 1 min rest between each
✅ 3 sets
Save this post, and give it a try!]()
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2025-08-28 18:43:44
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![This is how you build a strong upper body, in just 30 minutes!
1️⃣ Chest Press
2️⃣ Row
3️⃣ Z-Press
4️⃣ Bicep Curl
5️⃣ Lateral Raise
✅ 30-60s rest between exercises
✅ 3-4 sets as a circuit
More of these coming to my app the_pwer very soon! The new release is on its way and I have created some awesome training plans to get you fitter and stronger!]()
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2025-08-27 17:49:12
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![I’ve been teaching classes and group fitness for 10 years now, and it still feels awesome every time!
There is something special about bringing people together to run, lift, sweat or just feel better! It’s a great vibe.
Last week we started at technogym London and headed out for a 3km run of Green Park, followed by a 20 minute bodyweight HIIT workout!
I would love you to join the next one with us! Comment CLASS and I will DM you when tickets go live for the next event - they are FREE remember, this is for the community!
Let’s go!]()
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2025-08-24 19:49:20
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![Runners, here’s 5 exercises to help you build strength at home. 💪
I always say that balancing strength training with a running programme is one of the hardest things to manage. This workout only takes 20-30 mins and it’s here to help!
1️⃣ Step ups x 8 each side
2️⃣ Single Leg Squat x 8 each side
3️⃣ RDL x 8 reps
4️⃣ Squat walks x 30s
5️⃣ Calf Raise x 15-20 each leg
✅ 3 sets
Good luck! If you need any additional help, my runners strength programme is available on my app PWER or DM me COACH and let’s look at building a custom plan for you! 👀]()
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2025-08-23 17:47:00
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![This is how you build a strong upper body, in just 30 minutes
1️⃣ 10 x OH PRESS
2️⃣ 10 x LATERAL RAISE
3️⃣ 30s x MAX PUSH UP
4️⃣ 10 x BENT ROW
5️⃣ 10 x TRICEP EXT
6️⃣ 10 x BICEP CURL
Remember LIFT HEAVY! If it doesn’t challenge you, up the weight. Those last reps should make you struggle]()
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2025-08-21 19:19:59
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On average, James Stirling HOME WORKOUTS gets 2.1K likes and 36 comments per post. (Historical)
